By Simone Austin, Accredited Practising Dietitian and Author of Eat Like An Athlete
Instagram @simone_austin
With the cold winter days we are experiencing at the moment there is nothing more comforting than a hearty, home-made soup. Making a warm bowl of bone broth or stock combined with wholesome vegetables and grains is the perfect winter warmer.
What nutritional benefits does bone broth offer?
Bone broth is believed to have many health benefits and has become popular over recent years, especially to those individuals who are health conscious. Although people began making bone broth due to the speculation of the numerous nutritional benefits it may provide, specific benefits are less clear. However, there are some nutritional benefits that research does support.
Collagen
Collagen is a commonly researched type of protein that can be derived from animal’s connective tissue, ligaments and bones1, 2. Bone broth is a source of collagen which plays a role in improving the health and elasticity of our skin3, 4. In the cooking process of bone broth, the collagen from the bones is turned into gelatin, which is another protein. Some research looking at gelatin in meals suggested it may assist in reducing hunger1,2.
Many factors can affect the amount of protein that comes from boiling the bones and meat when you are making bone broth. These factors include the type of bones, amount of water and length of cooking time.
If purchasing bone broth read the label for the protein and collagen content they offer as they will vary.
Immune health
Stocks and bone broths contain nutrients to support your immune system and may have some impact on reducing inflammation. Bone broth contains glycine, an amino acid which has been shown to have anti-inflammatory properties as well as assisting in supporting the immune system5.
Chicken broth contains varying amounts of protein, important for hormone synthesis, cell repair and many components of the immune system5. When you are making stocks and broths, you can increase the nutritional content through adding vegetables and herbs. For example, green leafy vegetables, garlic, chilli and turmeric all contain important vitamins and minerals.
Hints and tips for making stocks and bone broths
Salt content
A drawback of stocks and bone broths is the salt content they may contain. This is particularly the case with commercial brands. Read the labels and ideally for the following according to the Heart foundation:
- Low salt foods – foods that contain fewer than 120mg of sodium per 100g
- Moderately salted foods – foods with fewer than 400mg of sodium per 100g6
Making stocks and broths at home allows you to control the amount of salt you add, but it can be easy to go heavy on the salt shaker. Add in herbs and spices, such as fresh basil, coriander, ginger, parsley, black pepper, and bay leaves to help flavour your stocks instead2.
You can also buy good quality stocks and broths from butchers.
How to store bone broths and stocks
Both stocks and broths may be either served immediately or stored in the fridge safely for up to six days. For further preservation of the liquid, it can be stored in containers (in serving amounts) in the freezer for up to 6 months.
How to use broths and stocks
Traditionally broth is sipped from a mug alone although, it can also have multiple purposes in cooking. Along with stock, bone broth can be a tasty ingredient base. Try them in different types of soup, sauces, gravy, and even in risotto with the addition of spices, grains, and vegetables, which further adds to the nutritional content.
Experiment and have fun with making your stocks and broths, while nourishing your body too.
You can find more tips on making stock here.
If you’re looking for ready-made stocks and broths, a number of Prahran Market Traders have them for sale, including Arthur’s Poultry, The Food House, Chaso’s Gourmet Deli, Pete N Rosie’s Deli, Gary’s Meats, Hagen’s Organic Butcher, Prahran Seafoods, and more!
A selection of stocks are also available on Food Lover’s Direct here, so you can shop online and have everything delivered to your door. Happy shopping!
References
1 https://pubmed.ncbi.nlm.nih.gov/29144022/
2 Doyle M, Glass K. Sodium Reduction and Its Effect on Food Safety, Food Quality, and Human Health. Comprehensive Reviews in Food Science and Food Safety. 2010;9(1):44-56.
3 https://pubmed.ncbi.nlm.nih.gov/18319637/
4 https://www.karger.com/Article/Abstract/351376
5 https://pubmed.ncbi.nlm.nih.gov/11035691/
6 https://www.heartfoundation.org.au/Heart-health-education/Salt-and-heart-health
